Hey, have you been encountering the Epstein files online?
Even if you haven’t deliberately searched out the most recently shared documents, odds are you’ve seen them or news about them around. They’re hard to avoid. Not to mention victim information that has been shared in the process of releasing the files, and the many who are rightfully calling attention to the need for survivors’ privacy, safety, and dignity to be prioritized. I’ve done zero searching and have still encountered posts and videos featuring those black-and-white photocopied images filled with typed text and black bars of redactions. Or maybe you have searched them out. Maybe you’ve done a deep dive, poring over the emails and search terms for celebrities and political figures, or certain words or phrases. Either way, let’s talk.
We are living in a time of never-ending access to a firehose of information. We also want to be informed! It is not wrong to want to be knowledgeable about what is happening in our world. Some of us feel a personal obligation to bear witness to the atrocities that are being done to others, whether they happen locally, nationally, or internationally. Others want to stay up to date on information relevant to our work or communities. We also might be curious about things that have previously been hidden, even if it’s horrific. But how do we avoid getting knocked down by the information firehose?
Yes, this is one of those self-care posts. It is always worth revisiting your own boundaries, limits, and practices, and there are tips here that might be new to you.
Even if you generally feel comfortable delving into the news of the day, the Epstein files contain so many details related to sexual harassment, assault, and abuse that it is worth taking special care before and after interacting with this information. Here are some things to consider and perhaps implement before you return to your regular browsing:
- Set up your social media accounts to hide certain keywords so it is less likely that you’ll unexpectedly see content that could be triggering. This is generally a quick process, and it can be done alongside a friend if body doubling helps you with this kind of task. Below are links on how to do this on various platforms:
- Create a container for interacting. It is so easy to slide into social media or the news. Creating a container or limit for yourself can help you have the needed space where you are not interacting with the news.
- Schedule 30 minutes to read or browse, then have a phone call with a friend to debrief what you encountered, or spend some time writing out your thoughts and feelings.
- Set up a meeting with a trusted colleague to discuss what you’ve read, and how it relates to your work
- Try creating physical limits – perhaps you only let yourself engage with this topic on a laptop or desktop, not your phone. Or use a screen time limit or alarm to remind yourself to stop reading. Or only through the written word, and not videos or podcasts.
- Consider making an agreement with yourself that you will only access this information through a journalist or news source you trust, rather than directly. It can be helpful to have that buffer, as well as the framing and analysis that a journalist can offer.
- Make a plan ahead of time for how you can process triggering information.
- Print out this list of grounding tools from PCAR
- Try some grounding exercises that include mental, physical, and soothing options and write out which ones you like best
- Print out this zine from The Icarus Project (now Fireweed Collective) and fill it in
- Find your local hotline and write down the number. You can always call to talk with a supportive person who understands
- Give yourself opportunities to create, not just ingest. When news is heartbreaking and overwhelming, we can channel our grief and rage into action to help process our feelings and improve things for others. Some things you could do are:
- Write letters to incarcerated survivors
- Get involved in mutual aid where you live
- Connect with your neighbors to see how they’re doing, or host a kitchen table conversation
- Make art that expresses how you’re feeling, for yourself or to share with others
- Invite a friend or two over for a meal
So, now is my challenge to you: pick one thing from this list and do it before you dive into any more news. For me, I’ll be setting up keywords to limit, and I’m also going to write a letter to a friend who is incarcerated.
I wrote in an email the other day, “There is a lot happening all the time.” And it seems like that will keep being true. But we will also be here, loving, fighting, and working to build a just and compassionate world. We are worth revisiting our own boundaries and containers as it relates to how and when we are ingesting all of the things that are happening. Do you have any tips to share? Our Prevention Team would love to hear from you: NSVRC Prevention Email
(This post was written without AI; for survivors, advocates, and supporters; from me to you, with appreciated edits and ideas from other NSVRC staff.)
Find this post helpful? You might also want to check out: 7 Ways Survivors of Sexual Violence Can Practice Self-Care When Retraumatized During Tragedy